The Great Cholesterol Myth, Revised and Expanded – by Dr. Jonny Bowden and Dr. Stephen Sinatra

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The topic of cholesterol, and saturated fat for that matter, is a complex and often controversial one. How does this book treat it?

With strong opinions, is how—but backed by good science. The authors, a nutritionist and a cardiologist, pull no punches about outdated and/or cherry-picked science, and instead make the case for looking at what, statistically speaking, appear to be the real strongest risk factors.

So, are they advocating for Dave Asprey-style butter-guzzling, or “the carnivore diet”? No, no they are not. Those things remain unhealthy, even if they give some short-term gains (of energy levels, weight loss, etc).

They do advocate, however, for enjoying saturated fats in moderation, and instead of certain polyunsaturated seed oils that do far worse. They also advocate strongly for avoiding sugar, stress, and (for different reasons) statins (in most people’s cases).

They also demystify in clear terms, and often with diagrams and infographics, the various kinds of fats and their components, broken down in far more detail than any other pop-science source this reviewer has seen.

Bottom line: if you want to take a scientific approach to heart health, this book can help you to focus on what will actually make the biggest difference.

Click here to check out The Great Cholesterol Myth, and learn about the greater dangers that it hides!

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Recommended

  • Healthy Habits For Your Heart – by Monique Tello
  • Bromelain vs Inflammation & Much More
    Pineapple’s secret weapon, bromelain, offers a host of health benefits, from anti-inflammatory action to aiding in cancer treatment and SARS-CoV-2 mitigation, with expert insights and research references.

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  • ADHD… As An Adult?

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    ADHD—not just for kids!

    Consider the following:

    • If a kid has consistent problems paying attention, it’s easy and common to say “Aha, ADHD!”
    • If a young adult has consistent problems paying attention, it’s easy and common to say “Aha, a disinterested ne’er-do-well!”
    • If an older adult has consistent problems paying attention, it’s easy and common to say “Aha, a senior moment!”

    Yet, if we recognize that ADHD is fundamentally a brain difference in children (and we do; there are physiological characteristics that we can test), and we can recognize that as people get older our brains typically have less neuroplasticity (ability to change) than when we are younger rather than less, then… Surely, there are just as many adults with ADHD as kids!

    After all, that rather goes with the linear nature of time and the progressive nature of getting older.

    So why do kids get diagnoses so much more often than adults?

    Parents—and schools—can find children’s ADHD challenging, and it’s their problem, so they look for an explanation, and ADHD isn’t too difficult to find as a diagnosis.

    Meanwhile, adults with ADHD have usually developed coping mechanisms, have learned to mask and/or compensate for their symptoms, and we expect adults to manage their own problems, so nobody’s rushing to find an explanation on their behalf.

    Additionally, the stigma of neurodivergence—especially something popularly associated with children—isn’t something that many adults will want for themselves.

    But, if you have an ADHD brain, then recognizing that (even if just privately to yourself) can open the door to much better management of your symptoms… and your life.

    So what does ADHD look like in adults?

    ADHD involves a spread of symptoms, and not everyone will have them all, or have them in the same magnitude. However, very commonly most noticeable traits include:

    • Lack of focus (ease of distraction)
      • Conversely: high focus (on the wrong things)
        • To illustrate: someone with ADHD might set out to quickly tidy the sock drawer, and end up Marie Kondo-ing their entire wardrobe… when they were supposed to doing something else
    • Poor time management (especially: tendency to procrastinate)
    • Forgetfulness (of various kinds—for example, forgetting information, and forgetting to do things)

    Want To Take A Quick Test? Click Here ← this one is reputable, and free. No sign in required; the test is right there.

    Wait, where’s the hyperactivity in this Attention Deficit Hyperactivity Disorder?

    It’s often not there. ADHD is simply badly-named. This stems from how a lot of mental health issues are considered by society in terms of how much they affect (and are observable by) other people. Since ADHD was originally noticed in children (in fact being originally called “Hyperkinetic Reaction of Childhood”), it ended up being something like:

    “Oh, your brain has an inconvenient relationship with dopamine and you are driven to try to correct that by shifting attention from boring things to stimulating things? You might have trouble-sitting-still disorder”

    Hmm, this sounds like me (or my loved one); what to do now at the age of __?

    Some things to consider:

    • If you don’t want medication (there are pros and cons, beyond the scope of today’s article), you might consider an official diagnosis not worth pursuing. That’s fine if so, because…
    • More important than whether or not you meet certain diagnostic criteria, is whether or not the strategies recommended for it might help you.
    • Whether or not you talk to other people about it is entirely up to you. Maybe it’s a stigma you’d rather avoid… Or maybe it’ll help those around you to better understand and support you.
      • Either way, you might want to learn more about ADHD in adults. Today’s article was about recognizing it—we’ll write more about managing it another time!

    In the meantime… We recommended a great book about this a couple of weeks ago; you might want to check it out:

    Click here to see our review of “The Silent Struggle: Taking Charge of ADHD in Adults”!

    Note: the review is at the bottom of that page. You’ll need to scroll past the video (which is also about ADHD) without getting distracted by it and forgetting you were there to see about the book. So:

    1. Click the above link
    2. Scroll straight to the review!

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  • What happens in my brain when I get a migraine? And what medications can I use to treat it?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Migraine is many things, but one thing it’s not is “just a headache”.

    “Migraine” comes from the Greek word “hemicrania”, referring to the common experience of migraine being predominantly one-sided.

    Some people experience an “aura” preceding the headache phase – usually a visual or sensory experience that evolves over five to 60 minutes. Auras can also involve other domains such as language, smell and limb function.

    Migraine is a disease with a huge personal and societal impact. Most people cannot function at their usual level during a migraine, and anticipation of the next attack can affect productivity, relationships and a person’s mental health.

    Francisco Gonzelez/Unsplash

    What’s happening in my brain?

    The biological basis of migraine is complex, and varies according to the phase of the migraine. Put simply:

    The earliest phase is called the prodrome. This is associated with activation of a part of the brain called the hypothalamus which is thought to contribute to many symptoms such as nausea, changes in appetite and blurred vision.

    The hypothalamus is shown here in red. Blamb/Shutterstock

    Next is the aura phase, when a wave of neurochemical changes occur across the surface of the brain (the cortex) at a rate of 3–4 millimetres per minute. This explains how usually a person’s aura progresses over time. People often experience sensory disturbances such as flashes of light or tingling in their face or hands.

    In the headache phase, the trigeminal nerve system is activated. This gives sensation to one side of the face, head and upper neck, leading to release of proteins such as CGRP (calcitonin gene-related peptide). This causes inflammation and dilation of blood vessels, which is the basis for the severe throbbing pain associated with the headache.

    Finally, the postdromal phase occurs after the headache resolves and commonly involves changes in mood and energy.

    What can you do about the acute attack?

    A useful way to conceive of migraine treatment is to compare putting out campfires with bushfires. Medications are much more successful when applied at the earliest opportunity (the campfire). When the attack is fully evolved (into a bushfire), medications have a much more modest effect.

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    Aspirin

    For people with mild migraine, non-specific anti-inflammatory medications such as high-dose aspirin, or standard dose non-steroidal medications (NSAIDS) can be very helpful. Their effectiveness is often enhanced with the use of an anti-nausea medication.

    Triptans

    For moderate to severe attacks, the mainstay of treatment is a class of medications called “triptans”. These act by reducing blood vessel dilation and reducing the release of inflammatory chemicals.

    Triptans vary by their route of administration (tablets, wafers, injections, nasal sprays) and by their time to onset and duration of action.

    The choice of a triptan depends on many factors including whether nausea and vomiting is prominent (consider a dissolving wafer or an injection) or patient tolerability (consider choosing one with a slower onset and offset of action).

    As triptans constrict blood vessels, they should be used with caution (or not used) in patients with known heart disease or previous stroke.

    Nurse takes blood pressure
    Triptans should be used cautiously in patients with heart disease. CDC/Unsplash

    Gepants

    Some medications that block or modulate the release of CGRP, which are used for migraine prevention (which we’ll discuss in more detail below), also have evidence of benefit in treating the acute attack. This class of medication is known as the “gepants”.

    Gepants come in the form of injectable proteins (monoclonal antibodies, used for migraine prevention) or as oral medication (for example, rimegepant) for the acute attack when a person has not responded adequately to previous trials of several triptans or is intolerant of them.

    They do not cause blood vessel constriction and can be used in patients with heart disease or previous stroke.

    Ditans

    Another class of medication, the “ditans” (for example, lasmiditan) have been approved overseas for the acute treatment of migraine. Ditans work through changing a form of serotonin receptor involved in the brain chemical changes associated with the acute attack.

    However, neither the gepants nor the ditans are available through the Pharmaceutical Benefits Scheme (PBS) for the acute attack, so users must pay out-of-pocket, at a cost of approximately A$300 for eight wafers.

    What about preventing migraines?

    The first step is to see if lifestyle changes can reduce migraine frequency. This can include improving sleep habits, routine meal schedules, regular exercise, limiting caffeine intake and avoiding triggers such as stress or alcohol.

    Despite these efforts, many people continue to have frequent migraines that can’t be managed by acute therapies alone. The choice of when to start preventive treatment varies for each person and how inclined they are to taking regular medication. Those who suffer disabling symptoms or experience more than a few migraines a month benefit the most from starting preventives.

    Pharmacy assistant serves customer
    Some people will take medicines to prevent migraines. Tbel Abuseridze/Unsplash

    Almost all migraine preventives have existing roles in treating other medical conditions, and the physician would commonly recommend drugs that can also help manage any pre-existing conditions. First-line preventives include:

    • tablets that lower blood pressure (candesartan, metoprolol, propranolol)
    • antidepressants (amitriptyline, venlafaxine)
    • anticonvulsants (sodium valproate, topiramate).

    Some people have none of these other conditions and can safely start medications for migraine prophylaxis alone.

    For all migraine preventives, a key principle is starting at a low dose and increasing gradually. This approach makes them more tolerable and it’s often several weeks or months until an effective dose (usually 2- to 3-times the starting dose) is reached.

    It is rare for noticeable benefits to be seen immediately, but with time these drugs typically reduce migraine frequency by 50% or more.


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    ‘Nothing works for me!’

    In people who didn’t see any effect of (or couldn’t tolerate) first-line preventives, new medications have been available on the PBS since 2020. These medications block the action of CGRP.

    The most common PBS-listed anti-CGRP medications are injectable proteins called monoclonal antibodies (for example, galcanezumab and fremanezumab), and are self-administered by monthly injections.

    These drugs have quickly become a game-changer for those with intractable migraines. The convenience of these injectables contrast with botulinum toxin injections (also effective and PBS-listed for chronic migraine) which must be administered by a trained specialist.

    Up to half of adolescents and one-third of young adults are needle-phobic. If this includes you, tablet-form CGRP antagonists for migraine prevention are hopefully not far away.

    Data over the past five years suggest anti-CGRP medications are safe, effective and at least as well tolerated as traditional preventives.

    Nonetheless, these are used only after a number of cheaper and more readily available first-line treatments (all which have decades of safety data) have failed, and this also a criterion for their use under the PBS.

    Mark Slee, Associate Professor, Clinical Academic Neurologist, Flinders University and Anthony Khoo, Lecturer, Flinders University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Self-Care That’s Not Just Self-Indulgence

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Self-Care That’s Not Just Self-Indulgence

    Self-care is often seen as an excuse for self-indulgence. Worse, it’s often used as an excuse for self-indulgence—in ways that can end up making us feel worse.

    It’s a bit like dietary “cheat days”. If your diet needs cheat days, your diet probably isn’t right for you!

    How to recognize the difference between self-care and self-indulgence?

    Statistically, the majority of our subscribers are parents (whose children are now mostly grown up, but still, the point is that parenting experience has been gleaned), and/or are or have been caregivers of some form or other.

    When a small child is ill, we (hopefully!) look after them carefully:

    • We don’t expect too much of them, but…
    • …we do expect them to adhere to things consistent with their recovery.

    Critically: an important part of self-care is that it actually should be care.

    Let’s spell something out: neglect is not care!

    How this works for physical and mental health

    If you overdo it in physical exercise, it’s right and correct to take a break to recover, and during that time, do things that will hasten one’s recovery. For example:

    Overdone It? How To Speed Up Recovery After Exercise

    But it’s well-known that if you just do nothing, your condition will likely deteriorate. Also, “a break to recover” is going to be as short as is necessary to recover. Then you’ll ease back into exercise, but you will get back to it.

    For mental health it’s just the same. If we for whatever reason need to take a step back, it’s right and correct to do take a break to recover, and during that time, do things that will hasten one’s recovery.

    Sometimes, if for example it’s just a case of burnout, rest is the best medicine, and even rest can be an active process. See for example:

    How To Rest More Efficiently (Yes, Really)

    So the question to ask, when it comes to self-care vs self-indulgence, is:

    “Is this activity helping me to get better?”

    Some examples:

    Probably not great self-care activities:

    • Oversleeping (unless you were sleep-deprived, in which case, it’s better to get an earlier night than a later morning, if possible)
    • Overeating (comfort-eating is a thing, but your actual problems will still be there)
    • Mindless activities (mindless scrolling, TV-watching, game-playing, etc)

    Probably better self-care activities:

    • Enjoyable physical activity (whatever that may be for you)
    • Preparing your favorite food, and then enjoying it mindfully
    • Engaging in a personal project that might not be that important, but it’s fulfilling to you (hobbies etc can fall into this category)
    • Scheduling some time, and committing some resources, to tackling whatever problem(s) you are facing that’s prompting you to need this self-care.
    • Doing the tasks you want to hide away from, but making them fun.

    What’s your go-to self-care? We love to hear from you, so feel free to hit “reply” to this email, or use the handy feedback form at the bottom!

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Related Posts

  • Healthy Habits For Your Heart – by Monique Tello
  • The No-Nonsense Meditation Book – by Dr. Steven Laureys

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We’ve reviewed books about meditation before, and when we review books, we try to pick ones that have something that make them stand out from the others. So, what stands out in this case?

    The author is a medical doctor and neurologist, with decades of experience focusing on neuronal plasticity and multimodel neural imaging. So, a little beyond “think happy thoughts”-style woo.

    The style of the book is pop-science in tone, but with a lot of hard clinical science underpinning it and referenced throughout, as one would expect of a scientist of Dr. Laurey’s stature (with hundreds of peer-reviewed papers in top-level journals).

    You may be wondering: is this a “how-to” book or a “why-to” book or a “what-happens” book? It’s all three.

    The “how-to” is also, as the title suggests, no-nonsense. We are talking maximum results for minimum mystery here.

    Bottom line: if you’d like to be able to take up a meditative practice and know exactly what it’s doing to your brain (quietening these parts, stimulating and physically growing those parts, etc) then this is the book for you.

    Click here to check out The No-Nonsense Meditation Book, and re-light the less glowy bits of your brain!

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  • Eat To Beat Chronic Fatigue!

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    How To Eat To Beat Chronic Fatigue

    Chronic fatigue is on the rise, and it can make life a living Hell. Days blur into one, and you try to take each day as it comes, but sometimes several days gang up on you at once.

    You probably know some lifestyle changes that might help—if only you had the energy to implement them.

    You’d like to eat well, but you need to…

    1. Buy the fresh produce (and take a little rest after)
    2. Put the groceries away (and take a little rest after)
    3. Wash the vegetables (and take a little rest after)
    4. Chop the things as necessary (and take a little rest after)
    5. Cook dinner (and take a little rest after)

    …and now you’re too exhausted to eat it.

    So, what can be done?

    First, avoid things that cause inflammation, as this is a major contributor to chronic fatigue. You might like our previous main feature:

    Keep Inflammation At Bay!

    Next up, really do stay hydrated. It’s less about quantity, and more about ubiquity. Hydrate often.

    Best is if you always have some (hydrating) drink on the go.

    Do experiment with your diet, and/but keep a food journal of what you eat and how you feel 30–60 minutes after eating it. Only make one change at a time, otherwise you won’t know which change made the difference.

    Notice what patterns emerge over time, and adjust your ingredients accordingly.

    Limit your caffeine intake. We know that sometimes it seems like the only way to get through the day, but you will always crash later, because it was only ever taxing your adrenal system (thus: making you more tired in the long run) and pulling the wool over the eyes of your adenosine receptors (blocking you from feeling how tired you are, but not actually reducing your body’s tiredness).

    Put simply, caffeine is the “payday loan” of energy.

    Eat more non-starchy vegetables, and enjoy healthy fats. Those healthy fats can come from nuts and seeds, avocado, or fish (not fried, though!).

    The non-starchy vegetables will boost your vitamins and fiber while being easy on your beleaguered metabolism, while the healthy fats will perk up your energy levels without spiking insulin like sugars would.

    Pay the fatigue tax up front. What this means is… Instead of throwing away vegetables that didn’t get used because it would take too much effort and you just need an easier dinner today, buy ready-chopped vegetables, for example.

    And if you buy vegetables frozen, they’re also often not only cheaper, but also (counterintuitively) contain more nutrients.

    A note of distinction:

    Many more people have chronic fatigue (the symptom: being exhausted all the time) than have chronic fatigue syndrome (the illness: myalgic encephalomyelitis).

    This is because fatigue can be a symptom of many, many other conditions, and can be heavily influenced by lifestyle factors too.

    A lot of the advice for dealing with chronic fatigue is often the same in both cases, but some will be different, because for example:

    • If your fatigue is from some other condition, that condition probably impacts what lifestyle factors you are (and are not) able to change, too
    • If your fatigue is from lifestyle factors, that hopefully means you can change those and enjoy less fatigue…
      • But if it’s not from lifestyle factors, as in ME/CFS, then advice to “exercise more” etc is not going to help so much.

    There are ways to know the difference though:

    Check out: Do You Have Chronic Fatigue Syndrome?

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  • Water’s Counterintuitive Properties

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝Why are we told to drink more water for everything, even if sometimes it seems like the last thing we need? Bloated? Drink water. Diarrhea? Drink water. Nose running like a tap? Drink water❞

    While water will not fix every ill, it can fix a lot, or at least stop it from being worse!

    Our bodies are famously over 60% water (exact figure will depend on how well-hydrated you are, obviously, as well as your body composition in terms of muscle and fat). Our cells (which are mostly full of mostly water) need replacing all the time, and almost everything that needs transporting almost anywhere is taken there by blood (which is also mostly water). And if we need something moving out of the body? Water is usually going to be a large part of how it gets ejected.

    In the cases of the examples you gave…

    • Bloating: bloating is often a matter of water retention, which often happens as a result of having too much salt, and/or sometimes too much fat. So the body’s homeostatic system (the system that tries to maintain all kinds of equilibrium, keeping salt balance, temperature, pH, and many other things in their respective “Goldilocks zones”) tries to add more water to where it’s needed to balance out the salt etc.
      • Consequently, drinking more water means the body will note “ok, balance restored, no need to keep retaining water there, excess salts being safely removed using all this lovely water”.
    • Diarrhea: this is usually a case of a bacterial infection, though there can be other causes. Whether for that reason or another, the body has decided that it needs to give your gut an absolute wash-out, and it can only do that from the inside—so it uses as much of the body’s water as it needs to do that.
      • Consequently, drinking more water means that you are replenishing the water that the body has already 100% committed to using. If you don’t drink water, you’ll still have diarrhea, you’ll just start to get dangerously dehydrated.
    • Runny nose: this is usually a case of either fighting a genuine infection, or else fighting something mistaken for a pathogen (e.g. pollen, or some other allergen). The mucus is an important part of the body’s defense: it traps the microbes (be they bacteria, virus, whatever) and water-slides them out of the body.
      • Consequently, drinking more water means the body can keep the water-slide going. Otherwise, you’ll just get gradually more dehydrated (because as with diarrhea, your body will prioritize this function over maintaining water reserves—water reserves are there to be used if necessary, is the body’s philosophy) and if the well runs dry, you’ll just be dehydrated and have a higher pathogen-count still in your body.

    Some previous 10almonds articles that might interest you:

    Would you like this section to be bigger? If so, send us more questions!

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